Best Yoga Poses for Menstrual Cramps?

Got Cramps? These 6 Poses might help!

The Pigeon Pose:

Pigeon pose stretches the entire lower part of the body, stimulates the abdominal organs and relieves the body of menstrual discomfort.


Begin in The Cat Stretch.


Breathe out and bring your right knee forward to touch the right wrist.


Bending the knee, bring your ankle near the groin region. Now slide the right foot towards the left hand, till the toes touch the left wrist.


Slide the left leg back so that it touches the floor. Keeping the knee straight, ensure that the front of the foot is touching the ground, while the sole faces the ceiling.


Lower your right buttock to the floor and press your tailbone forward to lengthen your lower back.


You may strengthen the lower back further by pushing your fingertips firmly to the floor.

Take a few deep breaths in this position.


Slide your left knee forward while exhaling and get back into the Cat stretch.

Stay in Cat stretch and take a couple of deep breaths, repeating the process with the other leg.


The Fish Pose:

Fish pose stretches and stimulate the belly muscles.

Lie on your back.


Place the hands underneath the hips, palms facing down. Bring the elbows closer toward each other.


Breathe in and lift the head and chest up.

Keeping the chest elevated, lower the head backward and touch the top of the head to the floor.


With the head lightly touching the floor, press the elbows firmly into the ground, placing the weight on the elbow and not on the head. Lift your chest up from in-between the shoulder blades. Press the thighs and legs to the floor.


Hold the pose for as long as you comfortably can, taking gentle long breaths in and out. Relax in the posture with every exhalation.


Now lift the head up, lowering the chest and head to the floor.

Bring the hands back along the sides of the body. Relax.


The One-legged Forward Bend:

The One-legged Forward bend is yet another pose that massages the abdominal organs. The pose also stretches your lower back.


Sit up with the legs stretched out straight in front of you, keeping the spine erect.

Bend the left knee and place the left foot against the right thigh, keeping the left knee on the floor.


Breathe in and raise both arms above your head and stretch up, and twist a little to the right from the waist.


Breathe out and bend forward from the hip joints keeping the spine straight, directing your chin to the toes.


If you can, hold onto your big toes and, pointing your elbows to the ground, move forward as you pull on your toes.


Hold. Keep breathing.


Breathe in and come up


Breathe out bring the arms down to the sides.


Repeat on the other side.


The Bow Pose:

The Bow pose strengthens the abdominal muscles and stimulates the reproductive organs. It alleviates menstrual discomfort and constipation.


Lie on your stomach with your feet hip-width apart and your arms by the side of your body.

Fold your knees and hold your ankles.


Breathe in and lift your chest off the ground and pull your legs up and back.

Look straight ahead with a smile on your face. Curve your lips to match the curve of your body!


Keep the pose stable while paying attention to your breath. Your body is now taut as a bow.

Keep the pose stable while paying attention to your breath. Your body is now taut as a bow.


Continue to take long deep breaths as you relax in this pose. But don’t get carried away! Do not overdo the stretch.


After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.


The Cobra Pose:

Cobra pose stretches and tones the abdomen.


It also can be done with a Bolster for more intense cramping!


Lie on your stomach with your toes flat on the floor and forehead resting on the ground.

Keep your legs close together with your feet and heels lightly touching each other.


Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso.


Taking a deep breath in, slowly lift your head, chest, and abdomen while keeping your navel on the floor.


Pull your torso back and off the floor with the support of your hands.

Keep breathing with awareness as you curve your spine vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible.


Tilt your head back and look up.


Breathe out and gently bring your abdomen, chest, and head back to the floor.


The Camel Pose:

Camel pose stretches and opens the front of the body and relieves the body of lower backache.


Kneel on the yoga mat and place your hands on your hips.

Your knees should be in line with the shoulders and the soles of your feet should be facing the ceiling.


As you inhale, draw in your tailbone towards the pubis


Arch your back and slide your palms over your feet till the arms are straight.


Do not strain or flex your neck but keep it in a neutral position.


Stay in this posture for a couple of breaths.


Breathe out and slowly come back to the initial pose. Withdraw your hands and bring them back to your hips as you straighten up.


Best Yoga Bolster for Cobra Pose...

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